Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (4 Rounds for distance)

4 SETS

ON A 6:00 RUNNING CLOCK…

Row For Max Meters

-Rest 3:00 b/t Sets-

(Score is Each Set for Meters)

GOAL: EFFORT | RPE 6-7 — This is my kryptonite…rowing for time. No matter how fast you row you are locked in for 6:00 so let’s break this down into 2:00 intervals. This will get us in a similar mindset to last week’s 1500m’s (the we worked in 500m intervals) so you can try to increase pace e/ 2:00 to end faster than you started!

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Slam Ball Ground to Overhead

7 Scap Pull-Ups

7 Short, Controlled Kipping Swing

7 Push-ups

Into…

2 ROUNDS

10 Slam Balls

7 Big, Dynamic Kip Swing

7 Kipping Jumping Pull-Ups or 7 Ring Rows

7 Hand Release Push-ups

Skill

Metcon (No Measure)

EMOM x 6 MINUTES

Practice one of the below Pulling Options…

Option 1:

2 Hips to Bar + 1 Bar Muscle-Up

Or…

Option 2:

2 Dynamic Kip Swing + 1 Pull-Up

Or…

Option 3:

3 Simulated Kip Swing or 3 Jumping Pull-Ups

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 6 MINUTES*

3 Bar Muscle-Ups

9 Hand Release Push-Ups

18 Slam Balls (30/20)|(20/10)

-Rest 1:30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Up

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 30:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

or…

ON A 30:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…